Road to World Masters Athletics Championships Malaga 2018 : Training Update
It's less than six weeks until World Masters Athletics Championships in Malaga. Volume has remained at 125km/week since the beginning of May, higher volume than May, June and July 2015. My third race last weekend was better than expected (10km 33:38) despite a head cold. The last three races were done with no taper, just an easier day prior to event. It will remain that way until after City2Surf 14km when I leave Australia for a taper/climate camp in Paris. City2Surf 14km will be a key race with a top class field of 85000 and super hilly course. Sunday's 9km hilly XC handicap and the following week hilly Parkrun 5km will be an ideal lead up.
Direct Preparation Period 2 continues: 28th July to 12th August: High volume, target races, maximum threshold XC runs, long and short intervals with lift in training intensity. Final target race is City2Surf 14km Road 12th August.
Climate and Taper Camp 13th August: Leave for France. Sessions include long runs, long intervals (1000m and longer), short intervals (600m efforts),fartlek (60-90 seconds race pace, 30-60 seconds recovery), Parkrun 5km events (2-3 events scheduled). Ten day taper begins 30th August. Volume will reduce down to 85km/week just before the championships.
3rd September: Leave for World Masters Athletics Championships in Malaga, Spain.
Competition Period 2: 5th September to 16th September: World Masters Athletics Championships.
Events 8000m XC 5th September, 10000m road race 9th September, 5000m track 12th September,(either)1500m heat and final 15th and 16th September or Half Marathon 16th September.
Race schedule is subject to final timetable.
Direct Preparation Period 2 continues: 28th July to 12th August: High volume, target races, maximum threshold XC runs, long and short intervals with lift in training intensity. Final target race is City2Surf 14km Road 12th August.
Climate and Taper Camp 13th August: Leave for France. Sessions include long runs, long intervals (1000m and longer), short intervals (600m efforts),fartlek (60-90 seconds race pace, 30-60 seconds recovery), Parkrun 5km events (2-3 events scheduled). Ten day taper begins 30th August. Volume will reduce down to 85km/week just before the championships.
3rd September: Leave for World Masters Athletics Championships in Malaga, Spain.
Competition Period 2: 5th September to 16th September: World Masters Athletics Championships.
Events 8000m XC 5th September, 10000m road race 9th September, 5000m track 12th September,(either)1500m heat and final 15th and 16th September or Half Marathon 16th September.
Race schedule is subject to final timetable.
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